Super Stealth Shoulders and Arms Workout

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I called it the Super Stealth because it sneaks up on you, and before you know it, your shoulders and arms are on fire!!! It's a great shoulder, bicep and tricep pump.

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Round 1
(3 times through)

Exercise 1- Bicep curl, Arnold press, side lateral combo (30 seconds)

Easier options:
Dumbbell Side Lateral Raise, Side Lateral Raises with Resistaband, Dumbbell front raise, resistaband front raise

Exercise 2- Lying side tricep push ups (20-30 seconds each side... ouch!)
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Exercise 3- One arm row elbow out (20-30 seconds each side)
Easier options:

Round 2
(3 times through)

Exercise 1- Pike press (30 seconds)

Easier options:
Dumbbell Side Lateral Raise, Side Lateral Raises with Resistaband, Dumbbell front raise, resistaband front raise

Exercise 2- Tricep extensions on bar using body weight (30 seconds)
Easier options:

Exercise 3- Dumbbell bicep curls "carry the cookies" (30 seconds
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Round 3
(3 times through)

Exercise 1- Side lateral raises full rotation (30 seconds)

Easier options:
Dumbbell Side Lateral Raise, Side Lateral Raises with Resistaband, Dumbbell front raise, resistaband front raise

Exercise 2- Tricep push up elbows in (30 seconds... ouch again)
Easier options:

Exercise 3- Alternating bent over dumbbell hammer curls (45 seconds)
Easier options: